Comparing Nutrients in 5 ounces Shiitake Mushrooms VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Oranges	7%	2%	91%

Macro Nutrients

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	13% 16.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	18.3% 13.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.25% 25.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.26% 0.58mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	1.54% 0.035mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Shiitake Mushrooms vs Oranges:

• Raw Shiitake Mushrooms have 5.4 times more Vitamin B2, 13.7 times more Vitamin B3, 6 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin D than Raw Oranges.
• While Raw Oranges contain 5.8 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 5 ounces for Shiitake Mushrooms vs Oranges:

• Raw Shiitake Mushrooms have 3.2 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 9.2 times more Manganese, 8 times more Phosphorus, 1.7 times more Potassium, 11.4 times more Selenium and 14.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Shiitake Mushrooms have 2.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Energy, 1.7 times more Carbohydrate and 3.9 times more Sugars than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Raw Shiitake Mushrooms as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.